Friday, June 19, 2015

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Swings: 3x20(10+10)x24 kg.

Workout: Hoist Roc-It Shoulder Press: 1x2x83 lbs., 1x2x97 lbs., 1x2x104 lbs., 1x2x111 lbs. Hoist Roc-It Shoulder Press: 12x3x83 lbs. Conditioning Circuit: 3x Pull-Ups: 5,5,5 => 15 Push-Ups: 10,10,10 => 30 Squats: 15,15,15 => 45 Ground Zero Free Motion Abdominals: 3x10x70 lbs. Run: Treadmill Intervals Warm-Up: 1 minute   Main Set: 5 x 1 minute hard, 45 seconds easy   Cool-Down: 1 minute